You have 20 minutes to find your 3 rep maximum. Once the twenty minutes is up, take 87.5% of this max and complete one set to failure (AMRAP). Failure would be considered if the bar is dropped, put on the floor, or a significant pause between reps occurs.

A pro-agility shuttle is 10 yards in length where the athlete begins dead center, sprints 5 yards in one direction, ten yards to the far opposite line, and then finishes 5 yards through the middle.

The goal is to start and finish all sprints in the allotted 15 seconds. If one of your sprints runs into the next 15 second interval, finish that sprint but rest the remainder of that second 15 seconds. You will now only be able to complete 39 total sprints. And so on.

Post clean 3RM, reps with 87.5%, and total number of sprints completed to comments.

114# 3rm- 14 max reps with 92#. This is a 15# PR from just a couple months ago. Completed 40 sprints... didn't think I was going to be able to finish since I suck at running and/or sprinting, but I did. I was a good day! The Paleo diet must be doing its thing!